Your liver works hard every day, filtering toxins, breaking down fats, and keeping your body balanced. But are you giving it the support it needs? Some foods help your liver thrive, while others can overload it with toxins, fat and excess sugar. Understanding the difference is key to protecting this vital organ. Whether you want to support liver function, reduce your risk of disease, or simply feel better overall, knowing what to eat—and what to avoid—can make a huge difference.

Let’s break down the best foods to nourish your liver, the ones that may be doing more harm than good, and easy ways to adjust your diet for long-term liver health.

What to Eat for Optimal Liver Health

Your liver works hard to detoxify your body, regulate metabolism and process nutrients—but it needs the right fuel to function at its best. Some foods naturally support liver health by reducing inflammation, aiding detoxification, and promoting cell regeneration.

Here are some of the best foods to keep your liver strong:

1. Leafy Greens
   Spinach, kale and arugula contain antioxidants that help neutralize toxins. These greens are also high in chlorophyll, which may assist in removing heavy metals and harmful chemicals from the liver.
2. Fatty Fish
   Salmon, sardines and mackerel are rich in omega-3 fatty acids, which help reduce liver inflammation and prevent fat buildup. Omega-3s also improve enzyme levels, keeping your liver working smoothly.
3. Coffee
   Good news for coffee lovers! Studies show that coffee can protect against liver disease by reducing fat buildup and lowering inflammation. It also helps prevent liver fibrosis, a condition where excessive scarring affects liver function.
4. Turmeric
   Curcumin, the active ingredient in turmeric, has powerful anti-inflammatory and antioxidant properties that support liver detoxification. Adding turmeric to meals or drinking golden milk can help promote liver health.
5. Garlic
   Garlic contains sulfur compounds that activate liver detox enzymes. It also contains selenium, which protects the liver from damage and supports its natural cleansing processes.
6. Berries
   Blueberries, raspberries and cranberries are rich in antioxidants and polyphenols that help protect liver cells from damage. Regular consumption may even reduce the risk of liver disease.
7. Green Tea
   Loaded with catechins, a type of antioxidant, green tea has been shown to reduce fat deposits in the liver and protect against liver damage. Drinking green tea regularly can improve overall liver function.
8. Nuts
   Walnuts and almonds are high in healthy fats, antioxidants, and vitamin E, which can help reduce inflammation and protect against fatty liver disease. Just be mindful of portion sizes, as nuts are calorie-dense.
9. Olive Oil
   Extra virgin olive oil is one of the best fats for liver health. It helps reduce liver fat accumulation, improves blood markers of liver function, and provides anti-inflammatory benefits.
10. Beets
    Beets contain betaine, a compound that supports liver detoxification and reduces oxidative stress. Drinking beet juice or adding beets to your diet can enhance liver function.

How to Include These Foods in Your Diet

• Start your morning with a cup of coffee or green tea instead of sugary drinks.
• Add a handful of nuts or berries to your breakfast.
• Include leafy greens and fatty fish in your meals a few times a week.
• Use olive oil instead of processed vegetable oils for cooking.
• Sprinkle turmeric and garlic into soups, stews, or roasted vegetables.

Foods to Avoid for Better Liver Health

Just as the right foods can strengthen and support your liver, the wrong ones can slow it down and lead to long-term damage. Eating too many processed, high-fat, or sugar-laden foods forces your liver to work overtime, increasing the risk of fatty liver disease, inflammation, and scarring.

Here are some of the worst offenders when it comes to liver health:

1. Processed Sugar and Sugary Drinks
   Excess sugar—especially from sodas, energy drinks and desserts—can overload your liver. Unlike other organs, the liver processes fructose (a type of sugar) and converts it into fat. Too much can lead to non-alcoholic fatty liver disease (NAFLD), where fat builds up in liver cells, increasing the risk of liver damage.

   What to do instead: Swap soda for sparkling water with lemon or unsweetened tea. Choose whole fruits instead of processed sweets.

2. Alcohol
   Alcohol is one of the liver’s biggest stressors. Your liver metabolizes alcohol, but excessive drinking causes inflammation, fat buildup and scarring, which can lead to severe conditions like alcoholic hepatitis and cirrhosis.

   What to do instead: If you drink, do so in moderation. Men should limit intake to two drinks per day, and women to one. Consider alcohol-free alternatives like mocktails or flavored water.

3. Fried and Fast Foods
   French fries, fried chicken and other greasy foods contain high amounts of unhealthy trans fats and refined carbohydrates, which contribute to fat accumulation in the liver and inflammation.

   What to do instead: Choose baked, grilled, or air-fried options. Cook with healthy fats like olive oil or avocado oil instead of processed vegetable oils.

4. Red and Processed Meats
   While protein is essential, excessive consumption of red meat, bacon, sausage and deli meats can be hard on your liver. These foods are high in saturated fats, which can promote inflammation and fat buildup in the liver.

   What to do instead: Opt for lean proteins like chicken, turkey, fish or plant-based proteins like lentils and beans.

5. White Bread, Pasta and Refined Carbs
   Highly processed grains lack fiber and cause blood sugar spikes, which can eventually lead to insulin resistance and fatty liver disease.

   What to do instead: Swap white bread for whole grains like quinoa, brown rice, and whole wheat bread.

6. High-Sodium Foods
   Too much sodium leads to water retention and high blood pressure, both of which stress the liver and kidneys. Canned soups, processed snacks, frozen meals and restaurant foods are often loaded with sodium.

   What to do instead: Check nutrition labels and aim for less than 2,300 mg of sodium per day. Cook at home with fresh herbs and spices for flavor instead of relying on salt.

Eating the right foods can boost your liver’s natural ability to detox and heal itself. But just as some foods help, others can overload your liver and contribute to damage. Let’s take a look at what to avoid.

Finding Balance: It’s About Moderation

You don’t have to eliminate these foods entirely, but keeping them in check reduces the burden on your liver. Instead of a restrictive diet, focus on balance—more whole, unprocessed foods and fewer highly processed, sugar-heavy or fried options.

Now, let’s talk about simple diet changes you can make to keep your liver strong for the long run.

Simple Diet Changes to Keep Your Liver Strong
Taking care of your liver doesn’t require an extreme diet overhaul. Small, sustainable changes can go a long way in supporting liver function, reducing inflammation and preventing long-term damage. 

Here are some simple ways to make your diet more liver-friendly:

1. Stay Hydrated
   Water is essential for flushing out toxins and keeping your liver functioning properly. Dehydration can slow down your liver’s ability to filter waste.

   Try this: Start your day with a glass of warm lemon water to help digestion and hydration. Carry a reusable water bottle to remind yourself to drink throughout the day.

2. Eat More Fiber
   Fiber helps regulate digestion and reduce fat accumulation in the liver. Whole grains, fruits, vegetables and legumes all support liver health.

   Try this: Swap refined carbs (like white bread) for whole grains like quinoa, oats or brown rice. Add fiber-rich veggies like broccoli and spinach to meals.

3. Cut Back on Sugary Drinks
   Excess sugar can lead to fatty liver disease over time. Reducing sugary sodas, energy drinks and even fruit juices can significantly improve liver health.

   Try this: Replace soda with unsweetened iced tea, sparkling water, or infused water with fresh fruit.

4. Incorporate Liver-Boosting Superfoods
   Certain foods contain powerful antioxidants and anti-inflammatory compounds that help your liver detox and function efficiently.

   Try this: Add more green tea, garlic, turmeric, and cruciferous vegetables (like Brussels sprouts and kale) to your meals.

5. Limit Alcohol Intake
   Your liver breaks down alcohol, but excessive drinking overworks the liver and leads to fat buildup, inflammation, and scarring.

   Try this: Stick to moderation guidelines—up to one drink per day for women, two for men. Try alcohol-free alternatives like mocktails or herbal teas.

6. Cook with Healthy Fats
   Unhealthy fats—especially trans fats—can cause fat buildup in the liver. Choosing the right cooking oils and fats makes a big difference.

   Try this: Use extra virgin olive oil, avocado oil, or coconut oil instead of processed vegetable oils.

7. Eat Mindfully and Watch Portion Sizes
   Overeating, even healthy foods, puts stress on the liver. Large portions force the liver to work harder to process excess fat and sugar.

   Try this: Eat slowly, focus on balanced meals, and listen to your body’s hunger cues.

Take Control of Your Liver Health with Summit Health

Your liver plays a crucial role in your overall health, and small dietary changes can have a big impact. By eating nutrient-rich foods, staying hydrate, and limiting processed or high-fat foods, you can help your liver function at its best.

If you're experiencing fatigue, unexplained weight gain or digestive issues, your liver health may need attention. At Summit Health, our specialists provide expert care for liver health, nutrition and metabolic conditions.

Need professional guidance? Schedule an appointment with a Summit Health provider today! Learn more about our liver and digestive health services here.